• Also, make sure you monitor the extras that find their way onto your foods. For example, adding butter or margarine adds fat, according to the University of Georgia Cooperative extension. Try using jelly or jam instead of margarine or butter on bagels, English muffins and toast to keep fat down.

Cooperative Extension also suggests these "fast foods" for snacks or meals:

Breakfast:

• cereals

• bagels

• English muffins

• plain biscuit

• pancakes

• low-fat or nonfat milk or yogurt

• fresh fruit and juice

• whole grain toast

Lunch or supper:

• grilled, broiled, roasted or baked

• lean meats such as chicken, turkey, ham and beef

• low-fat or nonfat milk or yogurt

• vegetable salads with low-fat dressing

• plain baked potato

Make sure you have a cooler or insulated bag in the car for any items that need to stay cold.